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Thursday, July 27, 2017

Ditch the Gym: Intense Cardio Workouts You Can Do From Home


So many of us will sign up to a gym, visit once or twice and never return. Establishments make a massive profit from unused memberships and we end up wasting our cash because we don’t find the time to get to the gym between hectic work, home and social lives. But there is a solution to this. You don’t have to sign up to a membership plan at your local fitness centre to lead a healthy lifestyle. In fact, you can get a complete cardiovascular workout from home! So, ditch the gym and start working out at home. This is a low commitment arrangement but will see you undertake a more rigorous regime than ever before. Here are a few exercises to get you started!

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Jogging

A short jog each day will greatly improve your overall health without you having to stray too far from your home turf. It’s not surprising that it’s one of the oldest and most popular forms of aerobic exercise. It helps to improve your endurance, helps to prevent hypertension and heart disease, aids in weight loss and is also surprisingly relaxing, releasing stress and resulting in better mental health too. You don’t have to be a professional to start out. It is advised that you land on the ball of your feet and push forward with your toes. Get some decent jogging wear and invest in high-quality running trainers. These will support you and help to prevent twisted ankles and sprains. They will also be lightweight, allow you to feel as though you are gliding. Remember to take water too to keep yourself hydrated on the way round your planned circuit.

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Cycling

Cycling is a great cardiovascular workout. It gives you the same cardiovascular benefits as activities such as jogging, running and dancing. However, if you’re more of a home bunny than a gym bunny, you might like to invest in an indoor exercise bike. This way you can get an even better workout while watching your favourite television series. When cycling outdoors, you will often only press down on the pedals using your quads. However, when your feet are strapped into a static bike, you have the advantage of gaining to full stroke with each pedal, boosting your workout by pulling the pedals up behind you too! This results in an intense workout for your glutes and hamstrings too. Find the best upright exercise bike for your needs and place it in front of a TV, out of the way in a spare room. Time will fly. It will hardly feel like you’re doing an intense workout and before you know it you’ll have been cycling for an hour, burning calories and building muscle tone. Perfect!


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Plyometrics

Okay, this one won’t sound as familiar as the previous suggestions, but chances are that you’ve already engaged in some form of plyometric workout. This type of regime is perfect for the home, as it doesn’t require specialist equipment and can be carried out in almost any space. Form a routine of tuck jumps, knee dives, skaters and burpees. There are online tutorials that will show you how to carry out each exercise safely. As well as offering a great cardio workout, they boost muscle tone and increase your overall power.

Once you have given each of these exercises a tryout, why not set up a weekly routine where you rotate between the three? Focus on one exercise a day, repeat and take one day off as a rest break. This will allow you to reboot your energy levels and be fresh and ready for the next week’s routine.

Tuesday, July 25, 2017

5 Key Health Areas To Educate Yourself On



When it comes to your health, knowledge is everything. It’s not easy to know what it best for your body, but when you start to become more educated on all things health, you start to understand what is right. So, if you want to start getting a better understanding of your health and your body, it’s time to do some research. You need to be able to education yourself and acquire knowledge in a few specific areas to be best equipped. Not only will you be able to benefit your health by knowing more, but you’ll be able to benefit your life overall. So here are a few key areas to educate yourself in.

Nutrition

First of all, nutrition is always a really great place to start. If you want to get an all round better level of health, you should focus on fueling your body. But, that’s not something you can do unless you know a little more about nutrition. It’s important to understand what nutrients are in what foods, and what our bodies need in order to function, stay health, and grow. So, by educating yourself on nutrition, you will know how best to feed and fuel your body.


Workouts

Then there’s also workouts to think about. Whether you love to exercise or not, knowing a bit more about what exercise does to your body, and how it all works, will definitely help you with your workouts. What's more, it should then help you to understand what workouts are right for you. So start to read up and research everything from reviews like www.PiyoReviews.com to the science behind exercise. Then, you should be able to get a more efficient workout in.

Injuries

Next, there are also injuries to think about. This should definitely use a combination of your new nutrition knowledge and what you’ve learnt about exercising and working out. You’ll find that you can get injured easily when you workout, exercise, or even play sports. But, being educated on injuries should definitely help you to know what to do if you get one, or to even avoid them in the first place.


Fat Burning

If you’re looking to focus on weight loss, then you may want to learn a little more about fat burning too. Burning fat is often a workout and diet goal for a lot of people, but they don’t always understand exactly how it works. So, if you want to lose more fat, you need to know how. Be sure to research how our bodies burn fat and what gets you into a fat burning mode when you’re working out too.

Weight Gain

And then there’s also the opposite to consider - how our bodies gain weight. Whether you’re looking to put on weight, or learn how to avoid it, this intensivedietarymanagement.com post will be a good starting point. It’s important to understand how our bodies use food and what causes us to put on weight if you want to be able to manage your own body weight.

Thursday, July 20, 2017

Help to Heal: Be Aware of These Common Sports Injuries


Pushing your body to its limits can have its consequences. And it's worse if you're doing something incorrectly, which you can often do without being aware of it. Injuries are a real risk when you work out, whether you go for a run or enjoy a session lifting weights. It's always important to be aware of how to best prevent injuries. However, it's not always possible to stop an injury, even when you take all the precautions, so knowing how to deal with them is also essential. Some sports injuries are more common than others, so it makes sense to understand them and what you can do about them.


Knee Injuries

It turns out our knees aren't always particularly good at holding up when we put them through lots of strain. Knee injuries are pretty common in people who do lots of different sports and workouts. Runners, basketball players, and many other athletes and sportspeople often experience them. An ACL tear is one example that's also a serious injury. If the ligament is completely torn, an ACL surgeon is needed to fix it. It's the only way to repair it if you want to keep working out. Other common knee problems include patellofemoral syndrome, which is caused by your kneecap rubbing against your femur.

Ankle Sprain

An ankle sprain is something that many people have experienced in their lives. You don't even need to be doing anything particularly active to do it. While you might do it running, some people have sprained their ankle wearing high heels or tripping over. Some sprains can feel better in a couple of days, whereas others can leave you hobbling for longer. While not all ankle sprains require a visit to the doctor, some of them do. If you sprain your ankle higher up, it can take longer to heal. Exercise is important to help a sprained ankle get better because it improves flexibility and strength.


Shoulder Impingement

One of the common injuries for weight lifters is a shoulder injury. This makes sense, of course, because your shoulders get a great workout. With shoulder impingement, the rotator cuff tendons are irritated under the bone of your shoulder. The space where the tendons need to squeeze through can be narrowed by poor lifting technique, among other causes. This leads to irritation of the tendons, which can present as pain. Some physiotherapy can help to treat and correct this. Of course, preventing it with a good lifting technique helps too.,

Hamstring Strain

Straining your hamstring muscles can be pretty uncomfortable, and it can be caused by a number of activities. Injuries can take a long time to heal because many people walk on it afterwards, causing constant irritation. It can take months or even up to a year for a hamstring strain to completely heal, especially because many people struggle to stay inactive long enough for it to get better. Allowing for the time to let it heal could mean you're able to get back to working out without pain sooner.

Knowing how to treat common workout injuries is one thing, but you should also try to prevent them. If they do occur, professional advice on their treatment is best.

Saturday, July 15, 2017

Tips To Easily Squeeze Strength Training Into A Busy Routine



Everybody wants to lose weight and shape up, but most of us feel that we don’t have time to do so. Bills need to be paid, and that means work always has to take the priority over working out which seems like a luxury. Of course, this is a dangerous way of thinking. Maintaining muscle mass and keeping your body active are both things which work towards improving your overall health standards.

Failing to look after your body will lead to health problems down the line, and all of this is only going to make your life harder rather than easier. There is a way for anyone to squeeze strength training into their busy routine, and here are some tips to help you do so if you’re struggling.

Think about your diet

Everybody has time to eat. You can never be too busy to do that, and if you are then you really need to put importance on fitting proper meals into your daily routine. Above all else, you’ll perform better at work if you’re giving your body sustenance and keeping yourself active. The important thing is to squeeze carbohydrates and proteins into your diet, but you should still think about how you’re squeezing these things into your diet. Consuming carbohydrates after your workout is smart because it ensures that they’re being converted into increased muscle mass rather than fat; there’s a smart time to eat anything. It’s all about moderation as well.

Workout at home

Perhaps you’re too busy throughout the day to squeeze in a gym session, as most people are with full-time jobs. This doesn’t mean that you should neglect your health, however, and it doesn’t mean there are no options available to you when it comes to squeezing workouts into your day; you should be keeping your body active and your muscles strong no matter what your lifestyle. The best way to do this is to create a personal workout routine at home. You could over to sites such as Home Gym Heaven to browse through some of the options for home treadmills because there really is nothing forcing you to head into your local gym if you don’t have the time or continuous money to do that.

Perhaps you’re even put off by the idea of working out around other people if you’re still self-conscious about your ability. That’s fine too; you can find a routine which works for you. The important thing to remember is that there are plenty of routes available when it comes to working out with little time. You could also look into personal trainers if you want a little guidance when it comes to achieving your strength training and weight loss goals on a tight schedule.

Find something which works for you permanently

If you try out a fad diet or a boring form of working out then it’s no wonder that you don’t stick to the routine. It’s not because you’re too busy; it’s because it doesn’t work for you. You need to find a style of working out that you actually enjoy because you’ll feel a great inclination to stick to it that way.

Wednesday, July 12, 2017

Factors to Keep in Mind When Building Muscle - Can’t do Without Them!


Are you truly trying to gain real muscle mass without the additional body fat that arrives with eating too much? Are you having a hard time finding that fine line situated between eating too little for muscle gains and riding over into gaining fat? It is indeed true that you’d probably need to gain some body fat in order to get to the size you want, but it shouldn’t be too much. With the following 5 tips, you can gain true muscle and not body fat, and avoid the need to cut fat after gaining that hard-earned body muscle!

1. Time The Carbs



If there’s a nutrient that makes men gain body fat with great speed, it is definitely carbohydrates. This does not mean that all of them are bad. As a matter of fact, you actually need some carbs in order to gain muscle mass. The key, however, is to consume them during the right period, when the body is best suited to make use of them to gain muscle mass and not fat.

The ideal time to consume carbs is after the workout. Hard workouts alter the way that the body makes use of the food so that all of the nutrients and carbs get channeled towards the muscle gain instead of the fat storage. 

2. Eat That Protein!



Whether you are currently trying to lose some body fat or just gain muscle mass, protein is certainly a crucial nutrient to achieving this goal. This is particularly true when trying to gain that muscle mass and not fat. Protein doesn’t just help one develop muscle mass, it also stimulate the metabolism and is practically impossible to change to fat. If one replaces some of the calories that is eaten from fats & carbs to protein, then he would probably get leaner and develop more muscle!

3. Cardio For Cutting



One often hears that bodybuilders advise to stay away of cardio when trying to gain muscle mass. As a matter of fact, some men get really lazy when trying to get those gains, fearing that movement would hurt the progress. This is not just plain nonsense, it simply doesn’t help for gaining pure lean muscle.

In order to practically add cardio into the routine without hurting weight training, it is important to perform low-intensity walks during the morning hours on an all-empty stomach. During the day, the body has zero food in it and burns fat as you walk. Maintain the intensity at low levels, and you may keep those fat gains where they should be.

4. Do Not Skimp On Fat



Most people understand today that consuming dietary fat is not the reason behind body fat gains. This is particularly important to keep in mind when trying to gain some muscle mass and not fat. Developing muscle mass requires plenty of calories, but consuming too many carbs makes one fat.

With that in mind, in order to truly gain muscle mass and not just fat, you have to consume fatty foods to a certain degree. Healthy fats, such as those in oils, nuts, fatty fish, and some lean read meat, are beneficial for hormonal functions and the skin, and they’re a wonderful source of calories. They will not boost your levels of insulin and lead to immediate body fat storage, as starch or sugar would, but instead help you reach your caloric requirements for muscle development.

At the end of the day, in order to build muscle, you have to have great discipline and stick to the plan. Make sure to implement these tips on your road to gaining muscle mass and you’ll definitely be successful.

You can find out more about gaining muscle from the Healthy Self Programs Muscle building website or your can read more about the variety of steroid alternative supplements available.